Christmas & New Year holiday hours *6.30pm close this evening.
Fitness:
This is a repeat week from the same time last year.
A. 3 Rounds for quality (in 12 minutes)
10 Neutral Grip DB Bench Press
5 Slant board Split Squats (each side)
60s Max Single Unders, play with Crossover.
B. 0 min: Max Unbroken Strict Pull Ups or Max Chin over Bar hold
2 min: 10 min AMRAP:
15/12 Calorie Bike Erg
Max Unbroken Pull Ups
*Score is total pull ups. Each time you come off the bar get back on the bike.
Compare to 3/1/23
Marshall: 55
Lisa J: 32
Performance (Open and Quarterfinal focus):
A. See Fitness
B. 0 min: Max Unbroken Strict Pull Ups
2 min: 10 min AMRAP:
15/12 Calorie Echo Bike
Max Unbroken Pull Ups
*Score is total pull ups
Compare to 3/1/23
Mitch B: 120
Jen H: 60
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
